Extra/recovery workouts advice

[BigWh1tey]

try some sled dragging

 

[Cubanito17]

AIGH I hate cardio myself, in fact just the word makes me tired and makes me wanna eat somethin. BUT I've heard that about 20-30 minutes of walking will help the lower back increase strength, is there any truth in this for those that know??????. Other than that great post IRBD i needed somethin like this for myself.

 

[bigokie]

Both of these hit the hamstrings real hard. On the band gm's do like they said and do it for 3-6 minutes, but you should only do 1 rep every 6-10 seconds, so 6-10 reps a minute. On the sled dragging try the one where you bend over and grab the rope between your legs and drag like that. Also, rev hypers for reps can also be used, if you have access to that machine.

 

[Sebass67]

LOL...my GPP must be decent. Heck i have this thing i do every week called boot camp...

It's hell, but the insanity of it all makes me smile.

Run down the hill to the beach than run up...
Walk down the stairs...
Run up the stairs...well your not running once you get to the top...

And than go back and do upperbody exercises...

 

[endpoint]

this is going to sound strange......but i like walking. nothing major or stressful just a nice walk in the park.

it gets blood flowing decreases stress and is very good for the soul.

fresh air is wonderful........depends where you live.

not exactly GPP but it helps with my training and (active) relaxation/recovery

 

[Cubanito17]

bigokie that makes sense b/c 3-6 minutes straight isn't that great when your injured so every 6-10 seconds is a good idea thanks bro.

endpoint a walk in the park, well I live out in the country so I'll have to try walkin around here, and see how I like it.

But back to my question does this walkin statement have any truth in it???????

 

[Arioch]

No, walking will not significantly increase the strength of your back. It can reduce blood lactate levels which will decrease recovery time. For a good thread on the theory and effects of active recovery:

http://boards.elitefitness.com/forum/showthread.php?threadid=126598

 

[Deciever]

What's this cardio you speak of??


Seriousy though, if I added in any cardio I'd prolly weigh like 115 lbs in a few weeks, lol.

if you dropped down to 115, you'd hit the 3xbw dead no problem... maybe even 4x!

cardio does help with soreness.. im usually ridin my bike if im n ot lifting, and i dont get as sore as i used to when i would just sit on my ass all day and do nothing

 

[growin']

At the moment, I have very poor cardio ability, along with work capacity. I always thought extra work would be counter productive, but maybe I could use it. So if I were to add in some extra workouts to my upcoming plan, would this work:

Monday PM
1 Arch Back Good Morning MAX
2 Hyper Extension (3x10)
3 DB Rows Elbows In (2x10)
4 Leg Raises (2 MAX)
5 Hyper Extension Obliques (2 MAX)
6 DB Shrugs (3x15)

Tuesday AM
Band Good Mornings

TuesdayPM
1 Floor Press MAX
2 JM Press (2x8)
3 DB Cuban Press (2x15)
4 DB Incline Across Chest Extension (50 reps)
5 DB Zottman Curls (50 reps)
6 Wrist Rollers (2x60 sec)

Wednesday AM
30 minutes GPP (sled/walking/jump rope)

Thursday AM
Band Pressdowns

Thursday PM
1 Dynamic Squat (12x2)
2 Dynamic Deadlift (6x1)
3 BB Row (2x6)
4 Decline Crunches w/ DB (2x8)
5 Side Bends w/ DB (2x8)
6 BB Shrugs (2x8)

Friday AM
Band Leg Curls

Friday PM
1 Dynamic Bench (8x3)
2 Close Grip Press (2x6)
3 DB Laterals (2x15)
4 BB Lying Extension (40 reps) (4x10)
5 Preacher Curls (40 reps) (4x10)
6 Wrist Rollers (2x60 sec)

Saturday AM
30 minutes GPP (sled/walking/jump rope)
Band Presses

Sunday AM
30 minutes GPP (sled/walking/jump rope)
Band Good Mornings

At the moment, I am only doing the PM weight workouts, so maybe I should just start with the 30 minute GPP stuff. Once I'm used to that add in the band work? Any ideas are appreciated

 

[GRIMMER]

Growin' that looks like a good way to help recovery time and get some extra ggp in there. Give it a try and let us know how it works. I'm goin to pull my sled as we speak.